WOD for Saturday, Jul 01, 2017

POWER MONKEY SQUAT WARM UP

POWER MONKEY SQUAT WARM UP

  • Air squat (descalzo con los pies elevados).5-10 reps parando 5" bottom.
  • Ankle dorsiflexion drill
  • Support squat hold (agarre alto 15" – agarre bajo 15").
  • Scissor drill (10 reps cada lado).
  • Goblet squat (descalzo con los pies elevados). 5-10 reps paro 10".
  • Rotación interna de cadera sentado.
  • Hip capsule stretch
  • Goblet squat descalzo

Power clean

5*3@65%

Tempo Front Squat

Velocidad 3313

Row, thrusters & pull ups

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups

Recovery

20' aerobico ligero (60-70% fcres). + mobility

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